Roasted Cauliflower Soup with Spicy Pumpkin Seeds | #harvestsoup #cauliflower #pepitas

Roasted Cauliflower Soup with Spicy Pumpkin Seeds

This roasted cauliflower soup is naturally rich and creamy, without the addition of cream or cheese. It's a warm bowl of velvety soup for a cool day.
Course Soup
Cuisine Canadian, American
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4
Calories 146kcal
Author Flavour & Savour


  • 1 head cauliflower sliced, including the core
  • 2 tbsp olive oil extra virgin, divided
  • 1/2 yellow onion diced
  • 1 leek white and light green parts only, sliced thinly
  • 1 clove garlic chopped
  • 2 stalks celery diced
  • 1 tsp salt
  • 1 cup organic chicken broth or vegetable broth or bone broth
  • 2 1/2 - 3 cups water
  • 1/4 cup pumpkin seeds toasted, then tossed with 1/2 tsp smoked paprika for garnish
  • fresh thyme or sage leaves for garnish


  • Heat oven to 350°F. Place the cauliflower florets on a baking sheet, drizzle with a little olive oil and roast until tender, about 15 - 20 minutes. Watch carefully to prevent too much browning.
  • In a large, heavy-bottomed pot, heat the oil until hot. Sauté the onion, leek, garlic, and celery until soft but not browned.
  • Add the salt, then add the roasted cauliflower and toss until it is completely coated with the onion mixture. Cook for another 2 minutes.
  • Add the chicken broth and water. Bring to a boil, then simmer for 5 minutes or until cauliflower is starting to break down. Purée in a blender until smooth.
  • Pour back into the pot and reheat to a simmer. If desired, gently stir in crab or smoked salmon OR add optional parmesan cheese and cream. Serve hot. Garnish with spicy pumpkin seeds, toasted sage leave, bacon bits, a swirl of pesto, or fresh basil.


Optional additions:
  • 1 tbsp grated Parmesan cheese
  • 2 tbsp heavy cream
  • 3/4 to 1 cup fresh crab meat or smoked salmon
I tested this recipe using coconut oil instead of olive oil. I could definitely taste the coconut oil in the finished soup. If this wouldn't bother you, feel free to substitute. I preferred the olive oil option.


Calories: 146kcal | Carbohydrates: 13g | Protein: 5g | Fat: 10g | Saturated Fat: 1g | Sodium: 895mg | Potassium: 591mg | Fiber: 4g | Sugar: 5g | Vitamin A: 461IU | Vitamin C: 74mg | Calcium: 66mg | Iron: 2mg